Mostrando las entradas para la consulta nutrition ordenadas por relevancia. Ordenar por fecha Mostrar todas las entradas
Mostrando las entradas para la consulta nutrition ordenadas por relevancia. Ordenar por fecha Mostrar todas las entradas

lunes, 31 de julio de 2023

8 habits may last your life

Turning 40 is not the end but a new beginning.

 


A non-published study applied on American veterans, quoted by CNN.com on July 24th, 2023 assures adopting eight healthy lifestyles can increase your life rate (the longest lapse you can live)  up to 24 years. That means, for example, if your life rate is 75 years, you could last until 99.

 

The key is starting at 40 years old supposing you never had those habits before in your lifetime. If you start at 50 years old, the life rate increases 21 years, and if you start at 60, you can add 18 years at the most.

 

“There is a 20-year lapse which you can make those changes, whether you make them gradually or all at once,” said study’s senior author Xuan-Mai Nguyen, a health sciences specialist with the Million Veteran Programme, who works in Boston, Mass. healthcare system.

 


They’re indeed possible

The eight habits are things we’ve ever heard all the time: doing exercise, healthy diet, not smoking, reducing stress, sleeping well, growing positive social relationships, not drinking much, not becoming addict to opioids.

 

  • If you’re a 40-year-old man adopting just one of those lifestyles, you add 4.5 years to your life rate. If you adopt two, you add 7, and if you adopt  three, it’s about 8.5 additional years to your life rate.
  • If you’re a woman, adopting just one habit adds 3.5 years, as well as adopting two adds 8, and three adds more than 12.5 years.
  • “Making all eight adds a synergetic effect,”  Nguyen said.

 

The author clarifies it’s better starting when you’re younger, but if you start since 40s, even the smallest change is still benefitial. “This is not out of reach, it’s actually atenniable by general population.”

 


Key facts

The research included about 720,000 U.S. militia veterans aged between 40 and 99 years old forming Million Veteran Programme, that looks for studying longitudinally their health and well being.

 

It considered ages, different ethnicities and marital status. But it clarifies it only focused on militia veterans, so it couldn’t transfer to other social groups, at the moment. But, indeed, it took many of tested don’t follow military training, are not in active duty, already.

 

It also analyzed people with chronic diseases having those lifestyles and the outcomes seem to be positive. The study was presented on July 24th, 2023, in Nutrition 2023, the annual meeting of the American Society for Nutrition.

 

Check the original full story | Comment on X | chulucanasgym@gmail.com

  

miércoles, 26 de febrero de 2025

Fasting in Bodybuilding and Fitness: Benefits, Risks, and How to Practice It


If you've ever wondered whether fasting can help you on your journey as a bodybuilder or athlete, the answer isn't as simple as a "yes" or "no." Intermittent fasting and other forms of dietary restriction have gained popularity in the fitness world, but before incorporating it into your routine, it's crucial to understand its benefits, risks, and the best way to practice it according to your goals.

 

What Is Fasting in Fitness and Bodybuilding?

Fasting, in general terms, is the voluntary abstinence from food for a set period of time. In the world of fitness and bodybuilding, intermittent fasting is the most commonly used method. This involves dividing the day into feeding and fasting windows, with the most common protocols being 16/8 (16 hours of fasting and 8 hours of eating) and 20/4 (20 hours of fasting and 4 hours of eating).
The idea behind fasting is to take advantage of certain metabolic processes that can optimize fat burning, improve insulin sensitivity, and allow for better hormonal regulation.

 


Benefits of Fasting for Bodybuilders and Athletes

When implemented strategically, fasting can offer multiple advantages:

  • Fat loss without muscle loss: By reducing the eating window, you can facilitate a caloric deficit without severely affecting muscle mass, as long as your protein intake is adequate.
  • Improved insulin sensitivity: This enhances nutrient partitioning, ensuring that the carbohydrates you consume go to the muscles rather than being stored as fat.
  • Hormonal optimization: During fasting, growth hormone and norepinephrine levels increase, which can improve fat burning and muscle preservation.
  • Greater mental clarity and stable energy: By reducing insulin spikes and allowing the body to use fat as an energy source, you may experience improved focus and less fatigue.
  • Simplified eating habits: Reducing the number of meals per day can make diet planning easier, helping to avoid overeating and reducing food-related anxiety.
  •  

Risks and Disadvantages of Fasting for Athletes and Bodybuilders

Fasting isn’t all positive, and its impact can vary depending on your training level and goals:

  • Performance loss: If you train intensely and don’t have enough glycogen stores, your performance may suffer.
  • Muscle loss: While well-managed fasting doesn’t necessarily lead to muscle breakdown, insufficient protein intake or excessively long fasting periods can compromise muscle gains.
  • Difficulty meeting caloric requirements: If you need a high caloric intake to build muscle, a shortened eating window can make it harder to achieve.
  • Fatigue and poor recovery: Lack of nutrients at key moments can affect post-workout recovery and daily energy levels.
  • Negative hormonal impact in some cases: Especially for athletes with low body fat percentages, prolonged fasting can affect testosterone production and other key hormones for muscle growth.

 


How to Practice Fasting Effectively in Fitness and Bodybuilding

If you decide to try fasting, follow these recommendations to avoid issues and maximize benefits:

  • Choose the right protocol: If you're a beginner, start with the 12/12 or 14/10 method and gradually adjust.
  • Consume enough protein: Make sure to ingest at least 2g of protein per kg of body weight within your eating window.
  • Plan your training: If you train while fasting, focus on lighter sessions or moderate cardio. For intense strength training, consider breaking your fast beforehand.
  • Don’t neglect post-workout nutrition: Prioritize protein-rich and complex carbohydrate meals after training to optimize recovery.
  • Stay hydrated: During fasting, drink water, black coffee, or unsweetened tea to avoid dehydration.
  • Listen to your body: If you experience strength loss, extreme fatigue, or decreased performance, fasting may not be the best option for you.
  •  

Fasting in bodybuilding and fitness can be a useful tool for fat loss and metabolic optimization, but it's neither mandatory nor ideal for everyone. If you choose to incorporate it, do so wisely, ensuring adequate nutrient intake and adapting it to your lifestyle and goals.
Remember, the key to progress will always be consistency in training and proper nutrition. Listen to your body and adjust based on what works best for you! | Follow us on X
| WhatsApp | chulucanasgym@gmail.com

 

  

miércoles, 1 de abril de 2020

The trainer in times of pandemic

When the Peruvian Government ruled all the country’s population (around 30 million people) should keep mandatory quarantine to avoid contagion because of Covid-19, the new corona-virus’ strain, the bodybuilder and national champion José el Churre Escobar figured out that a way to stay in touch to the pupils of his gym, Lima, Peru-based Churretec, was through Facebook Live.


Every night at 7:15 Peruvian Time (8:15 in New York, 5:15 in Los Angeles, 2:15 in London), José shows a full class with some of his power routines. And if somebody doesn’t reach to watch the live vvideo, the file remains available to analyze it or download it later. And since Facebook allows comments, the people can use this function to ask in case of doubts.





He’s not the only trainer who has discovered the advantage of this social medium to address his pupils and who wish to be. In Paita, Peru, Félix Oviedo (who we met because his initiative to do aerobics at a local beach), has already come using as a promotion tool for his gym, PerfectBody, that was good-embraced by his people around as well as the ones who don’t live in his city.





At least in Peru, the authorities have pointed out the discos and the gyms as the places where the contagions seem to concentrate. They explained due to the crowd in both spaces, especially youth who reported not to have any Covid-19 symptom came to infect each other, and when they carried it to their houses, became to infect their whole family or their mates at the workplaces.


If the authorities of your country or your state have explained the communitarian infection of this kind  of virus the same way, it’s obvious to suppose when the quarantine ends, the gyms to be one of the public spaces submitted to huge controls. If you work there, or even you are the owner, you could face a closure if you don’t follow up the local rules in a litteral way. The less, the inmediate one could be the apparel to be further than 3 or 6 feet each other, or maybe the aerobics class to be the same distance or upper. We have to stand by the rule to act.


Rather, your tasks are basically two: to honor the rule and to reinventate yourself. In the first case, it’s obvious that if they demand you to take away physically, you have to choose sanity instead of attendance, maybe to be much strict in times, maybe to experience economic loses while you replace in the market or until the rule gets cancelled.


Become interesting
Your way should be the replacement, a whole innovation plan in your business model not only as a location but as a physical culture pro. The Félix & El Churre’s example is a choice you could have in mind.


“But nobody is going to pay me for making a live,” a Lima, Peru-based trainer comments. Correct! And the same happens to the headlines at a newsstand: the people get closer to read them and they don’t pay for them, but if the content results them interesting, be sure they will buy indeed. Bingo! You have to do the same – to present something interesting that calls the attention, that leaves the feeling to want more in the people. Get creative.


The Little in public, the whole in private
Maybe you don’t have to show a full class. What about to webcast about 15 to 20 minutes? When the free time is over, you could say your audience something kind like “thanks for joining me – if you want to know more about this routine, write me or call me.” And here you can start up a business as a personal or small groups trainer, whether your client’s house or your gym itself.


As you know, this mode has become a profitable business, but look at the people who will trend to hire a pro who doesn’t say only what exercise to do, how many sets, how many reps. People would take advantage from you the most in every session, so if you have a (real)  certifycation on nutrition, massages, advisory, or even other disciplines like yoga or meditation, you have more market chances.


Pitch a full experience
We bet you know to cook. What about if after the routine, you take the kitchen-room, and make something nutritive, or teach your pupil to learn making it? And if you don’t know to cook, why don’t you ally to a restaurant business that can provide your students with a healthy-food-based menu? You could offer the full service and have a fee for recommending this or that restaurant. Yes, in this time, the alliances will allow the survival of entreprenurships.


And if the gym gets a smallest physical space, why not thinking of an outdoor trip service like the countryside, the mountains, or the beach where you serve as a guide, share connecting experiences to the Nature, and encourage your group to work out cross-country or in the water? In the end, this could be a pretty interesting entrepreneurship, that also offers a full experience to your pupil, that shares on the social media. And that’s convenient to you as an entrepreneur.


More public, more planned
Like we advised it you when we talked about to build a possitive attitude or to get a sponsor, we repeat you not to target only on the social media as promotion tools for your or your gym. Try to get the attention of the mass-media by proposing them an interesting project like advising on training or nutrition, maybe writing an op-ed about that issue, or doing a photo shoot (like José escobar’s provided to us for this story). Don’t wish to get money by that, have it rather like advertising in your favor (keep sure your name is pretty visible when the feature once gets published).


As we said, the manthra in those times is getting creative not breaking the rules. Rather, it’s about incorporating the rules for you to become an innovator. How many money do you need? First, we should to outline your idea to see how much resources you need. Having this clear, the next is to list what you have and what you lack. The trick consists in optimizing what you already have  for making it profitable and getting what you lack, but you have to plan. If you don’t make this step, you’ll advance blind.


And whenever, after Reading this, we will pleased to know what ideas come to your mind and, why not, give them a space here. Remember you find us on our Twitter account and on chulucanasgym@gmail.com

sábado, 28 de septiembre de 2024

Fitness for Actors: The Path to a Healthy and Successful Career


Actor Percy Williams
appears in Colán, Piura, wearing a colorful swimsuit and showing an athletic, well-toned body, particularly in his chest, arms, and abdomen. His physique reflects a balance between cardio and strength training, maintaining a healthy condition for his age.

 

When we think of an actor, we imagine someone who not only plays roles but also radiates health, energy, and vitality. Percy Williams, at 53 years old (turning 54 in February 2025), is a clear example of how fitness can be a fundamental ally for those who want to stand out in acting.

 

“I've been going to the gym for 20 years,” he says. “I always try to keep my diet healthy; I'm not the kind who meticulously counts calories,” he adds. “I consider the gym a part of my life, which, besides giving me the image you see on screen, also gives me health and relaxation.”

 

The Importance of Fitness for an Actor: Acting is a profession that demands more than talent; it requires endurance, agility, and the ability to adapt to various roles. Fitness not only helps actors maintain a physical appearance suitable for their roles but also provides them with energy, improves their posture, and enables them to perform at their best during long workdays.

 

The Mind-Body Connection: Percy Williams knows that being fit is not just about looking good but also about feeling good. Regular exercise releases endorphins, reducing stress and anxiety, which can be common in an actor's life. This mental clarity allows actors to concentrate better on their roles, conveying emotions more effectively.

 

Physical Preparation for Demanding Roles: Actors often need to undergo physical transformations for a role, whether by gaining muscle mass or building endurance. Being in good shape, like Percy, allows an actor to adapt to these demands more easily, avoiding injuries and meeting the physical requirements of each character.

 

Practical Tips for Actors Who Want to Start Their Fitness Journey

  • Balanced Routines: It’s essential to work on both cardio and muscle strengthening. This ensures endurance for energy-demanding scenes and strength for more physical roles.
  • Functional Training: Movements involving multiple muscle groups, like those Percy performs, prepare the body for the challenges faced on set.
  • Flexibility and Mobility: It's not just about being strong but also about being agile. Exercises like yoga or Pilates help prevent injuries and enhance the ability to portray characters requiring complex movements.

 

Nutrition and Rest, Your Best Allies: Percy Williams understands that exercise is just one part of the equation. A balanced diet and proper rest are essential for the body to recover and stay in top condition. Eating healthily and getting enough sleep ensure that an actor is ready to face any challenge that comes their way.

 

Fitness not only transforms the body; it transforms an actor's career. Percy Williams, at 53, is living proof that regular exercise and a healthy lifestyle can help an actor stay in their best form, ready to shine in any role life presents. Are you an actor or actress? Follow Percy’s example and give your career the boost it needs through fitness! | Follow us on X | Write us by WhatsApp | chulucanasgym@gmail.com 

lunes, 31 de julio de 2023

8 hábitos que pueden alargar tu vida

Los 40 no son el fin sino un nuevo inicio.

 


Un estudio sin publicar aplicado a veteranos estadounidenses, citado por CNN.com el 24 de julio de 2023,  asegura que adoptar ocho estilos de vida saludable pueden incrementar la esperanza de vida (el tiempo máximo que puedes vivir) hasta en 24 años. Esto quiere decir que si, por ejemplo, tu esperanza de vida es 75 años, podrías durar hasta los 99.

 

La clave está en comenzar a los 40 años, suponiendo que nunca antes has tenido estos hábitos en toda tu vida. Si comienzas a los 50 años, la esperanza de vida aumenta en 21 años. Y si comienzas a los 60, a lo mucho podrías añadir 18 años.

 

“Hay un periodo de 20 años en los cuales tú puedes hacer estos cambios, tanto si los haces gradualmente o todos a la vez”, dijo la autora principal del estudio, Xuan-Mai Nguyen, una especialista de ciencias de la salud para el programa Million Veteran, quien trabaja en el sistema de salud de Boston, Massachusetts.

 


Sí puedes hacerlos

Los ocho hábitos son cosas que hemos oído toda la vida: hacer ejercicio, dieta saludable, no fumar, reducir el estrés, dormir bien, cultivar relaciones sociales positivas, no beber mucho licor, no volverte adicto a los opioides.

 

  • Si eres un  hombre de 40 años y adoptas uno solo de estos hábitos, añades 4 años y medio a tu esperanza de vida; si adoptas dos, añades 7, y si añades tres, son 8 años y medio adicionales a tu esperanza de vida.
  • Si eres mujer, adoptar un solo hábito añade 3 años y medio, en tanto que dos añaden 8, y tres añaden más de 12 años y medio.
  • “Hacer todos los ocho añade un efecto sinérgico”, dijo Nguyen.

 

La autora aclara que es mejor comenzar cuando eres más joven, pero si comienzas desde los 40, incluso el cambio más pequeño sigue siendo beneficioso: “esto no está fuera del alcance: de hecho, esto es algo atendible por la población en general”.

 


Detalles clave

La investigación incluyó a unos 720 mil veteranos de las fuerzas armadas estadounidenses entre los 40 y los 99 años de edad que son parte del programa Million Veteran, que busca estudiar su salud y bienestar a largo plazo.

 

Consideró, además de las edades, diferentes orígenes étnicos y estados civiles; pero, aclara que solo se concentró en veteranos de las fuerzas armadas, así que no se podría transpolar a otros grupos sociales, de momento, pero sí tuvo en cuenta que muchos de los examinados ya no siguen entrenamiento militar o no están en servicio activo.

 

También analizó a personas con enfermedades crónicas asumiendo estos estilos de vida y los resultados parecen ser positivos. El estudio fue presentado el 24 de julio de 2023 en Nutrition 2023, la reunión anual de la Sociedad Estadounidense de Nutrición.

 

Revisa el artículo original | Comenta en X | chulucanasgym@gmail.com 

miércoles, 13 de noviembre de 2024

Training Smart: How to Maximize Your Gym Performance Without Sacrificing Progress


For a passionate bodybuilder, the motivation to train every day is immense, but training efficiently is crucial to avoid plateaus or injuries. Understanding how to structure workouts, especially if you're considering working the same muscle group on consecutive days, is key to optimizing results and staying in top shape.

 

Balancing Upper and Lower Body Training on Alternate Days

Splitting workouts into upper and lower body days is an effective approach that allows you to train with high frequency without overloading a specific muscle group. This method maximizes recovery and ensures balanced development.

 

Key Benefits:

  • Targeted recovery: Alternating days gives muscles time to recover, maintaining workout quality.
  • Symmetrical development: Regularly working both upper and lower body promotes a proportionate physique.
  • Reduced risk of overload: The central nervous system (CNS) also gets recovery time, which optimizes performance and reduces fatigue risk.

 

What Happens if You Train the Same Area on Consecutive Days?

Training the same muscle group on back-to-back days comes with risks and limitations:

 

  • Overtraining risk: Consecutive training without rest can cause accumulated fatigue, impacting performance and increasing injury risk.
  • CNS fatigue: Even if muscles can handle the load, the CNS may be overtaxed, leading to a decrease in overall capacity.
  • Adaptation and plateauing: Insufficient recovery prevents muscles from adapting to the stimulus, slowing progress in strength and hypertrophy.

 

When Training the Same Area Can Be Effective

There are scenarios where working the same muscle group two days in a row can be beneficial, provided it's strategically planned:

 

Low-intensity sessions: A day focused on technique or activation followed by a higher-intensity workout can prepare muscles for greater effort.

High-frequency programs: Some advanced programs, such as powerlifting routines, use an approach that allows working the same area with different intensity levels on consecutive days.

 

How to Train Smart

Vary the stimulus: Alternating between heavy and light days allows you to train the same muscles without compromising recovery.

Adequate recovery: Good sleep, proper nutrition, and active recovery techniques like stretching and massages are essential for staying in top shape.

Listen to your body: Recognizing signs of extreme fatigue or pain is essential to avoid injury and adjust your program as needed.

 

Conclusion

Y            our motivation to hit the gym daily is your greatest asset, but turning it into progress requires strategy. Training smart and allowing time for recovery will take you further, letting you enjoy the journey without risking your health. Follow us on X | Talk to us | chulucanasgym@gmail.com